DFC CrossFit – CrossFit
DFC Holiday party THIS Saturday @ 6pm!! Come hang out & be festive with us! Ask Jess or Karen for details. **Reminder: WODs at 7 & 8am this Saturday because of the Weightlifting meet.
Connectivity
Zott’s press
PVC pass thru
Wall facing OHS
Challenge
pick a bear!
She Bear Complex (Weight)
For load:
1 Power Snatch
1 OHS
1 Snatch
1 OHS
1 Snatch Balance
1 OHS
Take 7 attemps to heaviest load. (1 warm-up set @ 50% of snatch max.
Metcon (Weight)
“Panda bear”
For load:
1 power clean
1 front squat
1 clean
1 front squat
1 push jerk
1 front squat